Fst-7

FST-7


DAY 1- LEGS
F- FASCIA
Squats
3 sets of 12, 90 seconds rest


S- STRETCH
Leg Extensions
3 sets of 12, 90 seconds rest


T- TRAIN
Leg Press
3 sets of 12, 90 seconds rest


7- Seven Sets
Machine Leg Press
7 sets of 12, 30 seconds (same weight)


Day 2- BACK
F- FASCIA
Deadlift
3 sets of 12, 90 seconds rest


S- STRETCH
Pull Downs
3 sets of 12, 90 seconds rest


T- TRAIN
Barbell Rows
3 sets of 12, 90 seconds rest


7- Seven Sets
Seated row machines with chest support
7 sets of 12, 30 seconds (same weight)


Day 3- CHEST
F- FASCIA
Incline Chest Press
3 sets of 12, 90 seconds rest


S- STRETCH
Dumbbell Pec Flyes
3 sets of 12, 90 seconds rest


T- TRAIN
Dumbbell Chest Press
3 sets of 12, 90 seconds rest


7- Seven Sets
Pec Deck
7 sets of 12, 30 seconds (same weight)


Day 4- Shoulders
F- FASCIA
Hanging Clean
3 sets of 12, 90 seconds rest


S- STRETCH
Upright Row
3 sets of 12, 90 seconds rest


T- TRAIN
Arnold Shoulder Press
3 sets of 12, 90 seconds rest


7- Seven Sets
Side Laterals
7 sets of 12, 30 seconds (same weight)